Friday Crossfit – Tri Q CrossFit

Friday Crossfit

2
Jul

Friday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

20 calorie bike, then

Complete 2 rounds of:

– 15 pvc OHS

– 5 inchworms into seal stretch

– 10 pvc OH lunges

– 04 banded shoulder stretch

Then w/barbell complete two rounds of:

– 10 strict presses, rest 10 sec.

– 10 stationary OH lunges, rest 10 sec.

Split jerk presses (6×5)

E2MOM – 6 Rounds

– Percentages are off of your strict press 1RM.

– 5 Reps every 2 mins.

– Start the first round with the opposite of your regular stance, alternate every round after that. Heaviest round will be in your regular split stance.

40%

50%

60%

70%

80%

85%

07/07/17 (AMRAP – Rounds)

13 min – AMRAP

– 50 double unders

– 20 sumo deadlift HP (95#/65#)

– 20 OHS (same weight)

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